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Magnesium is an essential mineral that is required for the proper functioning of our heart, immune system, bone development, digestion, muscle health, and much more. It helps in boosting the energy levels in the body, regulating the levels of sugar in the blood, and helps in maintaining a healthy balance of other minerals like potassium, calcium as well as zinc.
Our bones consist of sixty percent of total magnesium present in the body, while only one percent on the blood and the rest in the tissues present in the body. Ideally, a male body needs approximately 400 to 420 mg of magnesium, while a female body needs about 310 to 320 mg.
Magnesium is found in abundance in most of the food that we eat regularly, which indicates that its deficiency hardly occurs. However, if you are dependent on processed food most of the time, your body might be deficient in magnesium. Try incorporating these magnesium-rich foods into your diet to replenish your magnesium levels.
14 Magnesium Rich Foods You Should Include In Your Diet
1. Flaxseeds
Flaxseeds are grounded up to extract their nutrients. Apart from being a rich source of magnesium, it contains other minerals and essential nutrients like manganese, dietary fiber, selenium, and thiamin. It contains a substance known as lignin, which is like estrogen hormone.
It regulates blood pressure and the sugar levels in the blood. It helps in weight loss and has also been associated with improving brain health and reduce the symptoms of depression.[1]
2. Sesame Seeds
Sesame seeds are full of iron, zinc, magnesium, and vitamin B-6. One ounce of sesame seeds contains 101 mg of magnesium. They can be sprinkled over various dishes, bread, and salads which also adds some crunch to the food.[2]
3. Almonds:
One-fourth part of a cup of almonds contains around 105 mg of magnesium. Being rich in vitamin E, it is a powerful antioxidant that helps in immunity-boosting and promoting optimal health.
Almonds also contain proteins and omega-3 fats, which helps in weight loss and lowering the cholesterol levels in the blood, respectively. Almonds are one of the healthiest snacking options. You can just grab a few nuts and eat them or add them in shakes and desserts.[3]
4. Sunflower Seeds:
One-fourth part of a cup of sunflower seeds contains 128 mg of magnesium. Moreover, they are rich in calcium which helps in building healthy bones. Apart from that, the high levels of polyunsaturated fats present in sunflower seeds promote a healthy heart by lowering down bad cholesterol in the blood.
The best way to eat sunflower seeds is to buy them in raw form and toast them at home instead of ready-to-eat options which are loaded with sodium.[4]
5. Cashews:
Cashews are not only tasty as a snack, but also a taste enhancer to many cuisines. It is a rich source of magnesium, iron, vitamin k, and folic acids. It is a healthy snack that can be eaten raw, roasted as well as in stir-fried form or as
a salad topping.[5]
6. Broccoli:
Half a cup of broccoli contains about 51 mg of magnesium. It is also a rich source of vitamin C, iron, and other essential nutrients. Including broccoli in your daily diet reduces the potential risk of cancer formation, especially bladder and colon cancer. It is a versatile green vegetable and goes well with salads, soups, pasta, or other dishes with a little steaming.[6]
7. Pumpkin Seeds:
Eating pumpkin seeds is a healthy and tasty way of getting your magnesium requirement fulfilled. One ounce of pumpkin seeds contains 75 mg of magnesium. Besides, it is high in fiber, protein, and monounsaturated fats, which help in promoting a healthy heart.[7]
8. Avocado:
Avocado is a rich source of magnesium. One avocado has magnesium of approximately 58 mg. They are also enriched with vitamin B complex, vitamin K, dietary fiber, and potassium, and monounsaturated fats which promote a healthy heart.
Avocado is full of anti-inflammatory properties. It also keeps the stomach satiated for longer and promotes good cholesterol.[8]
9. Banana:
Banana is one of the most widely found, popular, healthy, and tasty fruits. It is rich in potassium and magnesium. A banana typically contains about 27 to 37 mg of magnesium which amounts to 9 percent of the daily magnesium requirement.
Banana is also a rich source of vitamin B-6, vitamin C, dietary fiber, and manganese. However, it also has a high calorie and sugar content. Therefore, it might not be suitable for diabetic patients and they should consume it in quantities suggested by their doctors.[9]
10. Peas:
Peas are enriched with magnesium, potassium, vitamin A, vitamin C, and protein. One cup of peas contains approximately 48 mg of magnesium. There are various ways of eating peas and they go well with different culinary dishes.[10]
11. Corn:
Corn is rich in carbohydrate due to which weight-conscious people sometimes avoid it. However, one ear of corn contains about 33 mg of magnesium. It is also rich in dietary fiber that induces bowel movement and reduces constipation.
The other vital elements present in it are protein, vitamin B, and vitamin C. The best way to eat corn is to grill them and season them with some lemon juice and low-sodium salt. You can also drizzle some olive oil if you want.[11]
12. Oats:
Oatmeal is another rich source of magnesium. One serving or a cup of oatmeal contains about 56.7 mg of magnesium. It is a healthy breakfast option and contains many other vital nutrients like potassium, folate, and dietary fiber.
It is low on calories and contains omega-3, which helps in lowering cholesterol.[12]
levels.
13. Milk:
Milk is a calcium-rich health drink. One cup of milk contains about 27.8 mg of magnesium. Milk is also rich in calcium and just one cup of it is enough to fulfill one-third of our daily calcium requirement for ensuring bone health.
Besides, it is a powerhouse of many other essential nutrients like vitamin D, potassium, vitamin B-12, and protein. Milk also contains fats. So, if you are trying to lose weight, it is best to go for low-fat milk.[13]
14. Spinach:
Spinach is a leafy green that is rich in minerals like magnesium, potassium, calcium, and other nutrients like vitamins, iron, and protein. One cup of boiled spinach leaves contains 157 mg of the mineral.[14]
